Gliederung

Purpose

The effects of a hypertrophy orientated high intensity training (HIT) - by using bodybuilding techniques - on maximal strength and performances of activity of daily living has not been discussed in sport science so far.

Methods

Subjects: 30 subjects (female=15, male=15, age: 62.3 Â± 5.81 years) with experience in strength training. Treatment: The training programme consisted of 8 exercises, 3 times a week for 6 weeks, with a repetition maximum (RM) between 10 and 12. After 2 warm-up sets the HIT group (n=15; female=6, male=9) performed one set to the point of concentric muscle failure using the intensity techniques part repetition and isotension principle (Giessing 2002). The control group (CON; n=15; female=9, male=6) executed only one training set to the point of concentric muscle failure after 2 warm-up sets. Tests: The changes in maximum strength were documented by using a modified maximum strength test (10-12 RM), those in ADL by means of chair rising and step climbing.

Results

Both groups improved their performance significantly (p<0.001) in all strength tests. The improvements of the HIT group were significantly greater (p<0.05) in biceps curl and triceps press and also significant (p<0.01) in leg press, lat pulldown and bench press. The test exercise leg extension shows no difference between groups.

On the one hand, the ADL tests show significant (p<0.001) improvements in all tests in the HIT; on the other hand the CON only improved their achievements significantly (p<0.05) in chair rising and step climbing right whereas the slight improvement in step climbing left was not significant. There are also highly significant (p<0.01; step climbing right and left, p<0.001; chair rising) improvements in the HIT.

Discussion

The average percentage of strength gains in both groups is comparable to average strength gains in studies which tested an high intensity strength training with at least 50 year-olds (51.62%; compare Goebel, 2002, p.95). There are outstanding improvements as to the results of the strength and ADL tests in the HIT (with the exception of the exercise leg curl).

One reason for these observations could be that the energy resources are more depleted by applying intensive techniques after the concentric muscle failure (Schlumberger & Schmidtbleicher, 1999; Zatsiorsky 1996). It can be stated that the consequent use of intensity techniques in old age-training is possible and efficient for trained elderly.

Conclusion

In this 6 week-study a HIT led to more strength gains than a training which was finished by the momentary concentric muscle failure. Besides checking possible factors of risk (such as cardio-vascular events, load of bones or joints), future studies should examine the medium term effects of HIT (2-4 months). Moreover it makes sense to compare the HIT system to the so-called high volume training.